Foam rollers come in all shapes, sizes and textures, so how do you decide which roller is right for your client?
First, let’s cover the basics. Foam rolling has skyrocketed in popularity for a reason. It can loosen tight muscles, increase circulation, reduce muscle soreness, improve range of motion and provide myofascial release, reducing your client’s chance of injury. You can integrate it into their warmup and cool down for pre- and post-workout muscle recovery.
Foam rollers can also be used as a workout tool, creating instability during core exercises to challenge balance or as a bolster for opening and releasing parts of the body.
There’s no shortage of benefits to using a foam roller, but there's also no shortage of options and styles to choose from. For those new to foam rolling, it might take some time to get used to the uncomfortable sensation of self-massage, so here’s a quick rundown of six popular styles to help your client roll things out right.
1. Soft rollers
Great for: Clients new to muscle and fascial release techniques
- Offers a gentler experience for inexperienced users and those with particularly tight muscles
- Ideal for working more sensitive areas, such as IT band, hips and knees
- Easier on bony areas, such as hip joints, shoulder blades and knees
- Can lie on it supine or use as a proprioceptive tool in STOTT PILATES® Matwork exercises
Foam Roller™ Soft Density - 36 inch
Try this: Roll away your stress
2. Firm rollers
Great for: Clients familiar with foam rolling, myofascial release in quads and calves, balance exercises
- Higher-density material applies more pressure through the body's bulky tissue, making it ideal for myofascial release in quads and calves
- Activates deep core muscles, improves balance and posture
- Ideal for whole bodyweight movement patterns and balancing tasks
- Dense and durable
Foam Roller™ Deluxe - 36 inch
Try this: The Foam Roller challenge
3. Massage point rollers
Great for: Clients more experienced in foam rolling and looking for a deeper, trigger point massage
- Protruding points target trigger points and deeply massage muscle tissue
- Ideal for myofascial release
- Also functions as a workout tool for warmups and core exercises
Massage Point Foam Roller Two-in-One
Try this: Hip release with Massage Point Foam Roller
4. Massage sticks
Great for: Targeted self-massage
- Great for relieving muscle tension and trigger points, loosening knots and releasing fascia
- Flexibility makes it easier to target specific muscles with a controlled level of tension and pressure
- Handheld, compact and portable tool to complement your stretching routine
Flex Massage Stick
Try this: Exercises to do with the Flex Massage Stick
5. Inflatable rollers
Great for: Rehab and active aging clients, travel
- Easily adjust firmness and level of challenge by adding or reducing air
- Use it for gentle myofascial and muscle release, increasing circulation and range of motion
- Use as an exercise prop to create instability, activating deep stabilizing muscles to strengthen the core while mobilizing upper back, shoulders, calves and quads
- Light, portable and travel-friendly
Inflatable Body Roller - 35 inch
6. Half-round rollers
Great for: Beginner and rehab clients
- The flat base makes it more stable than a regular roller for enhanced safety and control
- Good for core and balance training
- Allows pivoting and point-loading
- Helps build proprioception after a knee or ankle injury
- Ideal for myofascial release and working out muscle knots
Foam Roller™ Deluxe, Half - 36 inch
Want to know more about fascia and the benefits of foam rolling? Read Ask the Expert: Find out more about fascia.